It’s amazing to me that I drank for years without understanding anything about the connection between GABA and alcohol. GABA is perhaps the most important neurotransmitter involved in alcohol addiction, and also intuitively the easiest one to understand. People who drink to relax are essentially drinking to activate their GABA receptors.
As we will see in this article, there are other ways to achieve the same effect. These other routes to the same end just don’t get the same kind of funding that beer commercials do. But I digress.
GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter that dampens activity in the brain and causes a sensation of relaxation. In this article, we will explore the relation between GABA and alcohol, supplements that might boost GABA (including oral GABA), and how to optimize your GABA levels without drinking!
Contents
GABA And Alcohol – The Role of GABA In Intoxication
When you drink alcohol, ethanol molecules mimic GABA, binding to the same receptors and creating the same calming effect as GABA itself. Alcohol also indirectly affects GABA signaling through complex processes that will not be detailed here, since the effect on mood is the same. (source)
Most drinkers subjectively understand the experience of alcohol influencing their GABA receptors. Up to a certain point, the outside world seems to slow down to a manageable pace. Eventually, words and movements slur. Too much GABA – or, in this case, too much alcohol – can cause a loss of consciousness.
While alcohol impersonates GABA, it indirectly releases endorphins, dopamine, serotonin, and several other “feel good” neurotransmitters. All of these effects blend into the state of mind that we know as alcohol intoxication. I emphasize GABA so often because as the brain’s foremost calming chemical, it is the one targeted by natural remedies and medications for alcohol withdrawal.
As it turns out, many alcoholics may have started drinking excessively because of an inherent deficiency in GABA production. Once dependence on alcohol occurs, natural GABA production is guaranteed to decline. This is the case because the brain compensates for the repeated presence of alcohol by decreasing natural GABA levels.
As we will see, no one actually needs alcohol forever to maintain the illusion of normal GABA levels. We will discuss herbs, supplements, and medications that can fill in for GABA while you quit drinking and conquer withdrawal.
GABA And Alcohol – Deficiency During Withdrawal
During alcohol withdrawal, GABA levels plunge. This is the natural result of having adapted to the presence of alcohol by turning the dial down on natural GABA.
Since GABA regulates a stress chemical in the brain called glutamate, levels of glutamate surge – causing hyperexcitability, nervousness, panic attacks, insomnia, and even seizures in extreme cases.
Glutamate increases electrical activity in the brain. A healthy brain contains GABA and glutamate in balanced levels.
We will now review some supplements and medications that can increase GABA activity, thereby helping alcoholics to avoid the painful and horrific experience of low GABA and surging glutamate.
GABA And Alcohol – 6 Ways To Increase GABA Without Alcohol
GABA does exist in supplement form, but there is no evidence that it crosses the blood-brain barrier in order to stimulate GABA receptors. Personally, I have never experienced any effect – positive or negative – from taking GABA supplements. I do have friends who swear by them, and there is some speculation that increasing GABA levels in the gut may have a positive effect on mood – even if it does not enter the brain.
When it comes to alleviating the symptoms of alcohol withdrawal, it’s imperative to increase GABA levels in the brain.
In order of efficacy, here are the top six ways to increase GABA activity without the use of alcohol:
1) Benzodiazepines
These are anti-anxiety drugs that must be prescribed by doctors. Benzodiazepines, like alcohol, plug into GABA receptors and help with relaxation and sleep. Also like alcohol, benzodiazepines can cause severe dependence if used for a long duration.
Even though benzodiazepines are prescription medications, I’ve included them on this list because they are the most commonly used drugs for alcohol withdrawal. In a sense, they are simpler than alcohol – because they do not cause the artificial release of other neurotransmitters. Still, the fact that they can be extremely addictive is a reminder of the strength of the GABA (and glutamate) mechanism in our brains.
You can read more about benzodiazepines in these articles:
- Ativan For Alcohol Withdrawal
- Librium For Alcohol Withdrawal
- Klonopin For Alcohol Withdrawal
- Valium For Alcohol Withdrawal
- Xanax For Alcohol Withdrawal
2) Phenibut
Phenibut is a prescription medication in Europe and Russia, but it is sold as a brain supplement in the U.S. Like benzodiazepines, phenibut activates GABA receptors. It does not cause as much sleepiness because it also releases small amounts of dopamine, leading to a heightened sense of overall well-being.
Phenibut is structurally similar to GABA, with one crucial difference: A phenyl ring that allows it to cross the blood-brain barrier with ease. Phenibut powerfully delivers the effects that many people are looking for when they purchase oral GABA.
Phenibut is the most potent and effective way to increase GABA levels without medications. However, phenibut should be used infrequently and in low doses, since dependence can occur.
I have used 100mg mini-doses of phenibut on many occasions and never experienced any symptoms of dependence. You can learn more about this fascinating supplement in my article: How To Use Phenibut For Alcohol Withdrawal.
C’s Favorite Brand: Absorb Health Phenibut
If you’re past alcohol withdrawal and looking to improve your mental performance while conquering occasional moments of discomfort, then check out my article: Five Brain Enhancing Supplements For Cognitive Recovery.
3) Kava
Kava is a root from the West Pacific that has been used for hundreds of years to induce relaxation and talkativeness, and to conduct traditional rituals. Kava contains natural compounds called kavalactones, which stimulate GABA receptors in a similar way as alcohol and benzodiazepines.
Kava does this in a much gentler way than either alcohol or benzodiazepines. It does not feel the same as drinking alcohol; rather, it imparts a light buzz and a mildly transcendent feeling. You can read more about kava in my article: How To Use Kava For Alcohol Withdrawal.
C’s Favorite Brand: Top Extracts 60% Kavalactones Kava
4) Passionflower
Passionflower is an herb that stimulates GABA receptors more gently than benzodiazepines, and has been clinically shown to help adults fall asleep more quickly. (source) It is my favorite herb for sleep, since it works so well and a capsule of ground up flowers kicks in almost like a drug.
C’s Favorite Brand: Solaray Passionflower
5) Valerian Root
Valerian root is an herb that contains natural compounds that both enhance GABA and have sedative effects. (source) Because valerian sometimes makes me feel groggy the morning after taking it, I do not use it often. However, many people suffering from alcohol withdrawal swear by this herb for helping to stay calm.
C’s Favorite Brand: Solaray Valerian
6) Lemon Balm
Lemon balm is a member of the mint family that contains natural GABA-enhancing compounds that aid in anxiety reduction. (source) It is my favorite herb for relaxation before reading at night, since it does not make me quite as sleepy as passionflower.
C’s Favorite Brand: Nature’s Way Lemon Balm
MANY people who are deficient in natural GABA production have trouble sleeping. If this is the case for you, be sure to check out my review of OTC sleep aids and article on alcohol withdrawal insomnia.
GABA And Alcohol – Interactions
Benzodiazepines and all of the supplements listed above can potentially interact with alcohol, since all of them affect GABA receptors. Caution is also advised for combining oral GABA (not listed above) with alcohol, even though this supplement may not reach the brain.
Interactions between GABA-boosting substances and alcohol will usually involve heightened effects of intoxication. Too much GABA activity can lead to drowsiness, blackouts, loss of consciousness, or coma in extreme cases.
It’s a bad idea to drink while taking benzodiazepines or phenibut. You’re less likely to experience any issues with the gentle herbs, although sedation can still result.
GABA And Alcohol – How To Increase GABA Naturally
Medications and supplements are not always the answer to increasing GABA levels. Here are a few activities and lifestyle strategies that have been shown to increase GABA in the short-term, with compounding effects over time:
- Nutrient Repair
- Massage
- Exercise
- Yoga
- Meditation
- More sleep
- Better diet
After I quit drinking, I embarked on a mission to discover the best possible way to live without alcohol. I eventually realized that we view external reality through the lens of our own biochemistry. Cleaning up our lifestyle – and making time to immerse ourselves in activities that we love, on a regular basis – is a crucial part of alcohol recovery.
It’s not all pain and sacrifice!
To benefit from the epiphanies I had along the way, be sure to read my eBook, Drinking Sucks! For a more detailed and step-by-step guide to supplementation and lifestyle strategies to conquer alcohol addiction forever, check out my online course, Total Alcohol Recovery 2.0.
GABA And Alcohol – Conclusion
I hope you’ve learned something valuable in this article about GABA and alcohol. I do not wish to de-emphasize the importance of other neurotransmitters, but GABA is certainly one of the most crucial when it comes to alcohol dependence.
If you have any questions about the link between GABA and alcohol, the supplements I’ve described, or anything else, please leave them in the comment box below!
I’ve been trying to find more articles like this online; I am looking for articles or studies that can give some sort of estimate or relativity to how long it might take for someone who has been drinking fairly heavily (for 1 year, 2 years, 5 years, 10 years, etc.) to have their GABA, glutamate, and dopamine production and reception return to ‘normal’. I understand that only in a perfect world would it ever return to normal but I mean roughly speaking.
Also, I am nearing the end of a 31 days sober experiment myself (and am feeling great I might add) and am wondering what the negative aspects, if any, might be to try to drink only casually (2-3 drinks a night, a few times a month) moving forward. I wonder if this will hinder, worsen, or hardly effect my progress towards returning to a more balanced state of neurochemical activity. How might exercise, good diet, good sleep might factor into all of this. If anyone has any additional studies, articles, etc. that touch on any of this, that would be great.
This article was very helpful in providing some insight into what may have initially been the root cause of my alcohol dependency and my current anxiety (an anxiety I do not recall having prior to being a big drinker)
Great questions – Neurotransmitter tests can be done, blood tests being more accurate than urine tests, but you would have to seek a specialized doctor for this. But the problem with these tests is that they fluctuate rapidly depending on a number of variables, including when you last ate, time of day, etc.
I’ve found that the best way to gauge my brain chemistry is by assessing my own emotional state. If I’m calm, motivated, and clear-minded, then chances are that my brain chemistry is in balance.
When I drank, I never felt “balanced” except when I drank – and of course the balance would inevitably deteriorate as the alcohol wore off.
Over time, alcohol depletes GABA activity and heightens glutamate activity, contributing to anxiety. It also depletes dopamine and serotonin by artificially inducing their release, contributing to depressive tendencies. Some people manage to achieve some kind of balance between drinking and exercise or supplementation that rebalance their brain chemistry, but for those of us who become dependent, the problem becomes the increase in tolerance that leads to more drinking to achieve the same effect, and thus more deficiencies to fix. Sleep is also very important.
I found that my best option was to leave the drinking game entirely. Good luck to you and glad you’ve found this article useful!
All . of these topics and articles are the best I’ve ever read. Thank-you for sharing your story and helping millions understand and to be helped to have a great life!!
Thank you Vicki, I’m really glad you’ve benefited from this website!